Bent Over Two-Dumbbell Row With Palms In
A beginner strength exercise for the upper back, done with a dumbbell.
- Main muscles
- Upper back
- Also works
- Biceps and Lats
- Equipment
- Dumbbell
- Level
- Beginner
- Type
- Compound
- Movement
- Pull
How to do the Bent Over Two-Dumbbell Row With Palms In
- With a dumbbell in each hand (palms facing each other), bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the floor. Tip: Make sure that you keep the head up. The weights should hang directly in front of you as your arms hang perpendicular to the floor and your torso. This is your starting position.
- While keeping the torso stationary, lift the dumbbells to your side as you breathe out, squeezing your shoulder blades together. On the top contracted position, squeeze the back muscles and hold for a second.
- Slowly lower the weight again to the starting position as you inhale.
- Repeat for the recommended amount of repetitions.
Sets and reps
| Strength | 3–5 sets of 3–5 reps, rest 2–3 minutes |
|---|---|
| Muscle | 3–4 sets of 6–10 reps, rest about 2 minutes |
| Endurance or fat loss | 2–3 sets of 12–15 reps, rest 60–90 seconds |
Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.
Alternatives to the Bent Over Two-Dumbbell Row With Palms In
Bent Over Two-Dumbbell RowDumbbell · Beginner
Dumbbell Incline RowDumbbell · Beginner
One-Arm Dumbbell RowDumbbell · Beginner
Standing Dumbbell Upright RowDumbbell · Beginner
Dumbbell ShrugDumbbell · Beginner
Bent Over Barbell RowBarbell · Beginner
Bent Over One-Arm Long Bar RowBarbell · Beginner
Inverted RowBodyweight · Beginner
Questions
What muscles does the Bent Over Two-Dumbbell Row With Palms In work?
Mainly the upper back, with the biceps and lats helping.
Is the Bent Over Two-Dumbbell Row With Palms In good for beginners?
Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.
What can I do instead of the Bent Over Two-Dumbbell Row With Palms In?
Good alternatives that train the upper back: Bent Over Two-Dumbbell Row, Dumbbell Incline Row, One-Arm Dumbbell Row or Standing Dumbbell Upright Row.
How many sets and reps of the Bent Over Two-Dumbbell Row With Palms In should I do?
Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.
Exercise steps and photos: free-exercise-db (public domain).